Proper nutrition diet: menu planning and ready-made recipes

Various problems with health, skin, weight, well-being sooner or later make a person think about the right food. Proper nutrition is not always a strict diet, not the lack of good things in the diet, not exhausting yourself. This is a way of life that must be approached with awareness.

healthy eating- this is the basis on which the general healthy and strong condition of the body, excellent mood, attractiveness and external performance are built.

Principles of proper nutrition

Proper nutrition is based on the following principles:

1. Variety of diet. To lose weight, you don't need to eat only kefir and cucumbers! The menu should be tasty, healthy, varied.
2. Power part. Daily calorie intake should be divided into three main meals and one or two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. There are cases when a person is prescribed three strict meals a day, for example, in case of carbohydrate metabolism disorders, with insulin resistance. And in some cases, such as renal fatigue syndrome, five meals a day are necessary, fasting will do more harm than good.
3. Most of the menu should be natural products, without artificial additives, sugar and sweeteners.

At the same time, the diet should be adapted to the norms for calories, proteins, fats, carbohydrates, if, in addition to switching to the right food, you have the task of adjusting your weight.

There are a few other principles that will help you change your diet for the better.:

• drink enough (at least 2 liters per day) clean water;
• to eat when he started to feel hungry - it is very important to eat exactly when you are hungry, preferably without snacks, for the prevention of insulin resistance, ideally - three meals a day;
• chew each bite well, even more than that, eat slowly, consciously, chew with the fork aside;
• eat in a calm state;
• focus on the process while eating;
• eat sitting, preferably with both feet on the floor;
• move actively throughout the day - at least 10, 000 steps per day have not been canceled;
• eat freshly prepared food;
• eat more fiber - fresh fruits and vegetables;
• eat fish at least 2 times a week to get omega 3 fatty acids from food.

How to start the transition to proper nutrition

The transition to a new type of nutrition consists of five steps:

1. Eliminate foods that are not useful for the bodycontaining so-called "empty calories". These are pastries, cakes, sweets, sausages and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Some studies show that such drinks affect the neurons in the brain that are responsible for appetite. The more a person drinks, the more he eats. Also, taking alcoholic beverages is often accompanied by various foods, meals, which is very undesirable.
3. Keep track of water balance. Every day you should drink at least 1. 5 liters of clean water. The approximate rate is calculated with the formula: 30 milliliters per kilogram of ideal weight.
4. Go on a diet. As already mentioned, it is necessary to divide the daily calorie content into several meals. For everyone, set the most convenient time and stick to it. The schedule should be approximately the same for all days.
5. Gain strength and patience. Transitioning to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. The usual advice will not help. Don't read weight loss reviews online about magic diets. In fact, only two percent of people are able to lose weight on their own, without damaging their health, at home. In all other cases, qualified help from weight loss specialists is required. These are nutritionists, psychologists and personal consultants.

List of products for proper nutrition

When drawing up a healthy food plan, be sure to include the following products in the menu:

1. Sea fish and seafood. Fish oil lowers the risk of cholesterol plaques, heart attacks and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. The cardiovascular system and the brain are the first to suffer from a lack of Omega 3 fatty acids, as they need DHA acids the most (the highest concentration of DHA is in the brain, especially in the gray matter). The lack of plasticity of the cell membranes of the brain leads to a decline in human cognitive abilities, psycho-emotional disorders.
2. egg. Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many body systems - it is also the building material of the body's cells and the basis of the immune and enzyme systems.
3. berries. Each berry slows down the aging process in the body. They should be on the table for those who suffer from diabetes and are overweight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large quantities in fresh berries such as sea buckthorn, blueberries, grapes, blueberries, mountain ash, currants and pomegranates.
4. Legumes. They perfectly satisfy hunger, provide the necessary energy supply, improve the digestion process. Remember that all legumes must be soaked before cooking.
5. Whole grains. Bread and pasta made from whole wheat varieties saturate the body with the "right" carbohydrates that are safe for the figure. And dishes from wholemeal flour prevent obesity, heart disease and diabetes.

6. milkweed. Those who are afraid to improve should choose low-fat dairy products without added sugar.
7. Vegetables. They should be on the table of every person who monitors his diet. Orange and red vegetables are considered especially useful.
8. Olive oil. Removes toxins from the body, lowers cholesterol, takes care of liver health.

What foods should be avoided

Some foods are contrary to the principles of healthy eating. It is necessary to exclude them from the diet or reduce their use to a minimum.This includes:

1. Buy canned food. In order for meat, fish, vegetables and legumes to be stored for a long time, manufacturers add colors and preservatives, a lot of salt and vinegar. Preference should be given to home canning, but you shouldn't get carried away with it either.
2. Mayonnaise-based sauces. Loved by many, cheese, garlic, spicy sauces and others are prepared with mayonnaise. This sauce does not add any benefit to the dish.
3. Smoked meat. When you smoke meat and fish, a lot of salt is added. Eating such foods burdens the kidneys.
4. fried foods. Often they are cooked using low-quality oil, which leads to excess weight.
5. Sweet carbonated drinks. They contain a lot of sugar, which is deposited in the body in the form of extra pounds.
6. CONFECTIONERY. They are called "fast" carbohydrates. If not consumed immediately, they will return to excess weight.

How to make a proper food menu, what to look for

To make a diet of proper nutrition, you must take into account all your features. There is no universal menu, just as there are no identical people. For example, the standard menu will not suit a person with gluten intolerance, as it contains it. First you need to determine what restrictions individual diseases can impose and, respecting them, adjust the menu for yourself personally. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the decomposition and processing of food. It ranges from 1800 to 3000 kcal per day, depending on: age, lifestyle, metabolic rate.

If you lead an active lifestyle and do a lot of sports, then your menu will be more calories due to protein foods than the average person - for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, on the contrary, you should reduce the percentage of carbohydrates and unhealthy fats in order not to gain excess weight, since the excess calories consumed are not burned.

The approximate ratio of substances per day is:

• Proteins - 25-35%
• Fat - 25-35%
• Carbohydrates - 30-50%

Proteins are high molecular weight nitrogen-containing substances composed of amino acid residues linked by peptide bonds.

By origin, proteins can be divided into animal and plant. Animal protein sources include all meat products, fish, eggs, fatty cheeses. Plant proteins are found in leafy greens, vegetables, algae, legumes, nuts and seeds.

General recommendations for protein intake- 1-2 g / kg of weight. This means, if your weight is around 60 kg, you need 60-90 grams of protein, half of which should come from plant proteins.

Also an important point - an excess of protein in the diet can lead to quite sad consequences - this is a huge burden on the liver, kidneys and the detoxification system as a whole.

fatsare organic compounds composed of glycerol and fatty acid esters. Fats are vital for us, especially for women. And we, as usual, if we diet, first of all reduce the consumption of fats.

Fats are divided into saturated and unsaturated, which in turn are divided into monounsaturated and polyunsaturated. Saturated fats include all animal fats, butter and coconut oil. Unsaturated fats are all vegetable fats, avocados, nuts, olives, seeds, fish and seafood.

It is important to monitor the ratio of saturated and unsaturated fats, as usually the predominance leans towards the former, although it is better the other way around, since it is unsaturated fats that are the basis of all cell membranes.

The fat rate for an adult is 1. 5-2 g/kg.

When eating fats, keep in mind the ratio of Omega 3 to Omega 6, which should ideally be 5/1. This means that omega 3 fatty acids in the diet should be more. Western diets are deficient in omega 3 fatty acids and contain excessive amounts of omega 6 fatty acids compared to the diet on which humans evolved and their genetic patterns were created. The excess of omega 6 polyunsaturated fatty acids (PUFA) and the very high omega 6/omega 3 ratios found in today's Western diets contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while levels ofhigh levels of omega 3 PUFAs have an inhibitory effect.

Carbohydratesare inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates serve as the main substrate for energy production in our body. Also, carbohydrates are the most important participants in digestion, they stimulate the work of the large intestine.

Carbohydrates can be divided into simple and complex. Simple carbohydrates are white, water-soluble crystals that taste sweet. They have a high glycemic index and significantly increase the level of glucose in the blood. These include all products made from white flour, pasta, preserves, jams, honey, sugar and some dairy products. Complex carbohydrates, on the other hand, have a mechanical effect on the intestines, they do not cause such a significant increase in insulin and blood glucose. Sources of complex carbohydrates are whole grains, vegetables, fruits, berries and legumes.

The rate of carbohydrate intake is 3-5 g / kg of weight. With moderate and high physical activity, the need can increase to 7 g / kg body weight.

Below are examples of an average diet of proper nutrition for each day for a child, a woman and a man. In either case, you need to make an adjustment for your activity level and your taste. Everyone should avoid large amounts of sugar, soda, flour, convenience foods, and fast foods. You should eat partially up to 4-5 times a day, and take the main amount of food in 1 half of the day.

Women

On average, a woman should eat about 1800 - 2000 kcal. The fair sex has a slower metabolism than men, so they gain weight faster. At the same time, increasing muscle mass is difficult, unlike men.

During pregnancy, there is an active growth of another creature, and in a certain sense, you really need to "eat for two". The caloric content of the diet for a pregnant woman should be from 2500 to 3500 kcal, so that there are enough nutrients for the growth of the child and further breastfeeding. Otherwise, the embryo "gets" what it needs from the mother's body itself, destroying the teeth and reducing the overall weight.

Men

In men, the metabolism is much more active, by nature there are more muscle tissues that require active nutrition with protein foods. On average, a man eats about 2000 - 2900 kcal per day. The caloric content of food increases especially in youth, during the period of muscle development and rapid growth.

Children

Throughout life, a person actively grows and develops only in childhood. Therefore, the caloric content of the child's food should be increased approximately every six months. When exercising in sports sections, the trainer will help to adjust the rate, taking into account the loads, and if the child is prone to obesity or low weight, the pediatrician and nutritionist will help. Each age has its own norm, depending on the needs at the moment. After 12-13 years, the calculation is almost as for an adult, taking into account active sexual development.

It is also necessary to properly distribute proteins, fats and carbohydrates throughout the day.The basic distribution rules are as follows:

• BREAKFAST- complex carbohydrates. The optimal solution is to take cereals. However, do not forget that breakfast, in addition to complex carbohydrates, should include proteins and fats for a balanced diet. Porridge can be supplemented with oils, you can eat an extra egg or two.
• dinnercomplex carbohydrates, white meat and vegetables. Perfect for stewing with salad.
• dinner- poultry, fish, eggs. Reduce the amount of carbohydrates consumed in the evening by adding more protein. Carbohydrates are necessary for energy, proteins for the regeneration of cells and tissues.
• Eliminate usagefast carbohydratesafter 16: 00.
• Include snacks, if it is difficult to cope with the gaps between the main meals, preferably fat.

Menu planning for proper nutrition

Try to make the right menu yourself. Feel free to include in your diet what you want, remember only moderate amounts of food in servings, as well as the correct BJU ratio. To do this, you can use ready-made, widely presented and diverse examples of menus on the Internet.

BREAKFAST

Try not to skip your breakfast. It is one that plays an important role in good health throughout the day.

Sample breakfast menu:

• Porridge + fruit or nuts + honey.
• Omelet + cheese + rye bread.
• Cottage cheese + fruit + honey.
• Oatmeal.

dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can provoke an increased feeling of hunger in the evening, then it will be difficult to eliminate overeating.

Sample lunch menu:

• Meat, fish + garnish + vegetables.
• Vegetable soup + meat, fish.
• Boiled vegetables + meat, fish.

Mandatory components of a healthy lunch are complex carbohydrates and proteins.

dinner

It is generally accepted that a full dinner should be no later than 2-3 hours before bedtime. But skipping dinner can affect the deterioration of sleep, cause increased hunger.

Sample dinner menu:

• Chicken, fish + vegetables.
• Vegetable salad + egg.
• Vegetable casserole.
• Vegetable salad with quinoa or other grains.

Snacks

If you struggle with three clean meals a day, you can and should add snacks. Fatty foods, such as nuts, are best.

Recipes for the right food

In order for the right food to easily enter life, to become an integral part of it, it is necessary to take care of the variety of the diet. You can buy a recipe book with photos and step-by-step instructions. Recipes are on thematic pages. Here are some interesting options.

Protein pancakes

The fastest breakfast is protein or protein pancakes. Even a novice cook can cook them.

Ingredients:

• dry protein mix for baking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• any fruit or berry for decoration, serving.

Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding oil.

Curd dessert with fruit and gelatin

The favorite dessert of schoolchildren is fruit curd. He will be able to replace sweets, various sweets, dough. It's very easy to make and doesn't even need to be baked.

Ingredients:

• fat-free cottage cheese - 200 grams;
• low-calorie sour cream or Greek yogurt - 100 grams;
• sugar substitute or honey for taste;
• a tablespoon of lemon juice;
• a bag (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit.

Dissolve a bag of gelatin in water, let it swell. We mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mass. You can beat it with a mixer or blender. Place the bottom of the fruit bowl, top - the curd layer, on top of the berries. Place in the refrigerator for an hour.

Cheesecakes with bran and bananas

Another easy recipe for beginners is easy, cheap, simple banana bran cakes.

Ingredients:

• fat-free cottage cheese - 300 grams;
• one chicken egg (only protein can be placed);
• bananas;
• whole grain flour - 3 spoons;
• bran - 2 spoons;
• a pinch of salt;
• sweetener to taste.

Mix all the ingredients and bake in a dry pan without adding oil. Flour can be replaced with oats ground in a coffee machine.

radish salad

A simple and quick dinner recipe for the novice cook of proper nutrition.

Ingredients:

• radish - 150-200 grams;
• a mixture of lettuce leaves - 100 grams;
• a small carrot;
• a bunch of green onions;
• three cloves of garlic;
• salt to taste;
• vegetable oil for dressing.

Finely chop vegetables and herbs, mix with vegetable oil, garlic rubbed on a fine grater.

beetroot salad

The simplest, most delicious salad known from childhood is beetroot.

Ingredients:

• boiled beet - one small;
• two or three cloves of minced garlic;
• three spoons of sour cream or Greek yogurt;
• salt.

Mix all the ingredients. Serve with parsley.

Tuna salad

A good dinner option is a tuna salad.

Ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a lamp;
• a mixture of lettuce leaves;
• olive oil for dressing;
• a little lemon juice;
• salt.

Cut the ingredients, mix, season with lemon juice and olive oil.

Vegetable soup with chicken

Soups should be included in the diet, especially for pupils and students. One of the simplest recipes is vegetables with chicken.

Ingredients:

• two small potatoes;
• a lamp;
• a carrot;
• bell pepper;
• tomatoes;
• chicken fillet.

Cut the chicken into cubes, boil. Add the vegetables, salt to the soup, cook until soft. When serving, you can decorate with herbs.

carrot soup

In the ranking of the most interesting TOP dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about it. It is believed that such food cannot be tasty. But, having properly prepared carrot soup once, many leave it in their diet.

Ingredients:

• three large carrots;
• two potatoes;
• a tablespoon of butter;
• a lamp;
• three glasses of chicken broth or water;
• salt, spices (curry, ginger, cardamom).

Boil the vegetables until soft. Beat in a blender until pureed, adding juice, butter, spices.

Creamy Brussels Sprout Soup

This soup can be cooked on the stove or in the slow cooker.

Ingredients:

• chicken soup - liter;
• Brussels sprouts - 300 grams;
• a carrot;
• leek - half a root;
• onion - one piece;
• two spoons of butter;
• two or three potatoes;
• 100 milliliters of cream;
• an egg;
• salt, ground black pepper, nutmeg, bay leaf.

Boil the vegetables until soft. Beat in a blender until it becomes a homogeneous mass, adding juice, cream, butter, spices.

Tomato soup

You can quickly cook tomato soup for dinner. This is a delicious, unusual, but simple and healthy dish.

Ingredients:

• tomatoes - 1 kilogram;
• onion;
• a few cloves of garlic;
• cream - 100 milliliters;
• two spoons of olive oil;
• salt, oregano, basil.

Blanch the tomatoes in boiling water, remove the skin and cook over low heat with the addition of onions. After they have obtained a uniform consistency, add oil, spices, salt.

Easy stewed cabbage recipe

You can boil cabbage in a pot, slow cooker or in a regular pan. This simple dish can be a good dinner or side dish for lunch.

Ingredients:

• white cabbage - 500 grams;
• small lamp;
• carrots;
• two spoons of vegetable oil;
• salt, black pepper.

Finely chop the onion and cabbage, grate the carrots. Boil them in a pan with oil and water until soft.

Baked chicken with vegetables

The perfect lunch is baked chicken with vegetables.

Ingredients:

• chicken fillet;
• bell pepper;
• tomatoes;
• onion;
• carrots;
• potatoes;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, put in a mold, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

This option is suitable not only for everyday dinner, but also for a festive party.

Ingredients:

• chicken fillet - 500 grams;
• a carrot and onion;
• three tablespoons of low-fat sour cream;
• two tablespoons;
• two teaspoons of flour;
• a glass of boiling water;
• a little vegetable oil.

Marinate the meat beforehand in sour cream and mustard, leave for an hour and a half. Fry the carrots and onions in a pan, add the meat, boiling water. Boil until done.

Zucchini Casserole

An interesting option for dinner or lunch is a zucchini casserole.

Ingredients:

• vegetable marrow;
• a lamp;
• a bell pepper;
• tomatoes;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• salt, pepper, herbs to taste.

Cut the vegetables into thin strips. Lay it in layers, spreading it with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.

Diet pilaf with chicken

Pilaf is usually cooked with pork. It turns out quite greasy, heavy. A healthy, but no less tasty alternative is with chicken.

Ingredients:

• chicken fillet;
• carrots;
• onion;
• rice (polished or brown) - a glass;
• water - two glasses;
• two spoons of vegetable oil.

Cut the chicken breast into cubes, fry with onions and carrots on low heat. Pour a glass of rice, pour water and boil until soft.

The right food is a tasty, healthy, varied diet that gives not only a beautiful figure, but also good health and good health.